Daily Archives: July 24, 2016

Triathlon Training Log – Week 34 (July 18)

So a little race occurred in my backyard today.

2016-nyc-triathlon-transition

Gear. Everywhere.

More than 4,000 triathletes took on the New York City Triathlon, an Olympic-distance race under normal circumstances. However, due to extreme projected heat, the run portion was shortened from 10-K to 8-K before the event began. The run course was also cut short last year, but it happened as the race was going on—meaning some folks did the entire 10-K loop while others did 8-K or even 5-K. Per usual, it was a blistering hot day … and it sounds like it’s currently a scorcher in Lake Placid too for the Ironman folks.

General training notes: Nationals is quickly approaching—t-minus three weeks!—so we will be doing a lot of race-specific preparation on the bike and run: wattages, paces, efforts, whatever you want to call it. The city experienced killer heat and humidity this week, but I really can’t complain because that’s what I’ll face in Omaha.

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Easy 75-minute recovery ride that left me hungry for the rest of the day. I did not miss those hunger pangs that accompany zone two work.

Tuesday – a.m. run in Central Park

Another round of race-paced cruise intervals: 3×12 minutes with three minutes easy between each set. These feel better and better each week, so let’s hope the pace feels sustainable off the bike in Omaha.

Wednesday – a.m. CompuTrainer ride at Tailwind Endurance

We repeated Sunday’s strength workout that centered on low cadence sets. Those intervals did not feel great, but they made the five-minute sweet spot blocks between each feel easy.

Thursday – a.m. run in Central Park; p.m. swim with Bearcat masters

Easy six miler in the morning and 2,500m of IM sets after work

Friday – p.m. swim with Bearcat masters

Apparently masters is not the place to be on a Friday evening—there were just four of us in the pool! On the bright side, that gave the infamous Russian coach plenty of time to work with me on IM technique. It turns out my body position for freestyle is perfect, breaststroke is my second strongest stroke, and my butterfly needs a lot of work. In total, I swam 2,800m.

Saturday – a.m. brick (bike-swim-bike)

Another solid Sportz Saturday outing: twenty miles to the Palisades pool; about an hour in the water for a tech-based swim; and 20 miles back home to NYC. This was my third consecutive day in the pool (who am I?!), and it was noticeable in a good way. Thinking ahead to my post-Nationals life, I have decided this means I will do the exact opposite of avoiding the water during the off-season: I actually want to spend a lot of time splashing around.

Sunday – off/volunteered at the New York City Triathlon

After sort of doing the New York City Triathlon in 2013, I do not have the desire to do it again. However, I have volunteered in the past, and today, I put my Sherpa skills to good use as a paratriathlete handler for the Challenged Athletes Foundation.

2016-nyc-triathlon-swim-exit

This deserves its own post, but it was an incredibly rewarding and humbling experience. Seeing what goes on behind the scenes to make sure these athletes have smooth experiences was eye-opening.

How often do you volunteer at races, events, etc.?